Workout III, Week 3 1 Good morning, 5 sets of 5 reps 2 Dumbbell bench press, 4 sets of 6 to 8 reps 3 Increase the work time to 40 seconds for each exercise in the circuit (3a to 3c). Reduce the rest time to 20 seconds between exercises. 4a Same as Week 2 4b Same as Week 2